Plant-based diets aren’t new, but they have been making headlines as of late, especially for the benefits they offer. Eating plant-based is about more than following a diet. It’s about embracing a lifestyle that nurtures the body, mind, and spirit – while also being good for the planet. The benefits of eating plant-based foods are especially powerful for women’s health, from boosting energy to supporting hormonal balance.

If shifting towards a plant-based lifestyle has been on your mind, let’s take a look at why plant-focused diets have soared in popularity and how women like you can transform their health and well-being through simple dietary shifts. 

The term “plant based” is often used interchangeably with “vegan” or “vegetarian”, but they are not the same. 

• Vegetarianism: Vegetarian diets exclude varying levels of animal foods. For example, lacto-ovo vegetarians will consume dairy and eggs, but restrict meat, poultry, and seafood. Pescatarians will consume seafood, but restrict all other animal-based foods. 

Some people consider themselves to be flexitarians, which is a relatively new term to describe someone who generally avoids animal based foods, but does allow a little bit in on occasion. 

• Veganism: Veganism is more restrictive than vegetarian diets; it’s also more of a lifestyle. Vegans avoid consuming meat, poultry, and fish, along with any food that comes from an animal. 

This includes eggs, dairy, and for some foods such as honey, which is produced by the work of bees. Vegans also avoid animal products, such as leather, beeswax, wool, and products that are tested on animals. 

• Plant-Based: This is neither vegan nor vegetarian. Instead, it’s a dietary lifestyle that focuses on the inclusion of plant-based foods. Some who eat plant-based foods exclude animal products, while others include them, just in smaller amounts compared to foods sourced from plants. 

A primary difference between plant-based diets and vegan or vegetarian diets is the exclusion (or near exclusion) of processed foods. Since plant-based foods are the priority, natural, whole foods are chosen over those that are processed and packaged. 

We’ve been hearing a lot of talk about plant-based living lately, and it makes perfect sense. Plants are loaded with nutrients that support and nourish the body. With benefits that range from reducing the risk of heart disease, diabetes, obesity, and even certain cancers, it’s no surprise that more women are embracing the plant-focused lifestyle. 

As a culture, we’re becoming more aware of how the foods we eat affect our overall health, from hormonal regulation to healthy aging. We’re also becoming more attuned to the ethical considerations, whether it’s animal welfare or reducing our overall environmental footprint. 

In other words, plant-based diets have become popular because we want to do better – both for ourselves and the world we live in. 

We’ll be fully transparent here and say that one of the reasons we love living the plant-based life is that it becomes so much easier to stay healthy, without keeping track of what we’re eating and how much we’re piling onto our plates. 

This is all thanks to calorie density.

This means that each bite of plant based food is loaded with nutrients, without being calorically dense. There are some exceptions to this, such as avocados, but even eating a whole avocado at a little over 300 calories is far more satisfying than 300 calories’ worth of chips. 

Plant-based foods are generally lower in caloric density, which means you can enjoy larger portions,= while still either maintaining or even losing weight. This is key for satisfying hunger, especially when fluctuating hormones leave you feeling famished day and night. 

Eat more, without blowing the calorie budget? Yes, please. Sign us up!

What about protein? 

For women, protein is essential. As we mature and begin to go through hormonal changes, it becomes necessary to increase protein levels to prevent loss of muscle mass, stay strong, and control weight gain. 

The general rule of thumb is that we should be eating a little less than one gram of protein per kilogram of body weight. If you weigh 150 lbs, that converts to about 68 kg, equalling roughly 65-68 grams of protein per day. 

According to some sources, this is a conservative estimate. Others suggest one gram of protein per pound of weight, or per pound of your desired weight. 

Either way, this is a lot of protein. Is this even possible on a plant based diet?

Yes, absolutely. Protein is found abundantly in many plant-based foods, and it’s completely possible to meet your protein goals with the right plant-based dietary combinations. 

Here are a few examples of high protein plant-based foods.

• Tofu: 20g per cup 
• Tempeh: 30g per cup
• Edamame: 17g per cup
• Seitan: 25g per 3.5 ounces 
• Beans: 15g-17g per cup of cooked beans (on average)
• Hemp Seeds: 9g per 3 tablespoons
• Spelt: 15g per half cup
• Peas: 9g per cooked cup
• Quinoa: 8g per one cup cooked
• Oats: 5-7g per cup cooked 
• Nuts: 5-7g per ounce (average)
• Broccoli: 3-4g per cup chopped 
• Sweet Potatoes: 2-3g per medium sweet potato

By enjoying a variety of plant-based foods, it’s easy to hit those protein targets. 

How we nourish our bodies as women has a tremendous impact on our feminine health. Plant-based foods are exceptional at restoring hormonal balance and improving overall sexual and reproductive health. 

Plants are loaded with phytoestrogens, especially foods like soy, flaxseeds, and whole grains. These phytoestrogens help to regulate estrogen, increasing levels of “good” estrogen, while decreasing “bad” estrogen. Phytoestrogens can help regulate menstruation, and can help to relieve symptoms of menopause and perimenopause. 

Plant-based foods are also typically high in fiber, which is excellent for preventing estrogen dominance, and the long list of unpleasant symptoms that come with it. 

Some people may be concerned about the hormonal effects of phytoestrogens, especially if they have had, or are at risk of hormone sensitive cancers. 

Phytoestrogens have been shown to work differently than synthetic or natural estrogens produced by the body, and are not thought to have the same risk profile, especially in typical dietary amounts. However, we always encourage you to work with a health care provider who is familiar with your health history in deciding if dietary hormone support is right for you

Most of us are aware of how eating plant-based foods is good for heart health, controlling blood pressure, and reducing the risk of diabetes. However, it also does some really great things for sexual health and intimacy. 

Many plant-based foods are rich in omega fatty acids, including sea buckthorn which offers an omega profile of omega 3, 6, 9, and 7 fatty acids. These omegas work double time to support vaginal health, and improve lubrication. 

As a side note, whole foods are also effective at regulating blood flow, which means more blood flowing to the vaginal area, including the clitoris. Eat your veggies and say hello to more frequent, stronger orgasms. 

Finally, plant-based foods are loaded with nutrients and anti-oxidants that fight oxidative stress and support reproductive function. It’s suggested that eating a diet focused on plant-based foods may also enhance egg quality. 

We’re going to take a detour from the sexy talk here to discuss something more serious – dementia. According to the numbers, women are more likely than men to develop dementia and Alzheimer's disease as we age. 

Can consuming a plant-based diet prevent this from happening?

There isn’t a magic bullet for preventing dementia, but there is strong evidence to suggest that a plant-based diet can certainly help. 

In addition to supporting the body, including the brain, with wholesome nutrients and antioxidants, plant based foods are pivotal to supporting gut health and decreasing inflammation – to recognized players in the development of dementia. 

Whole, plant-based foods help to keep the gut microbiome in a healthy state, and reduce systemic inflammation. This is one small step all of us can take to ensure we’re doing all we can to live not only long lives, but healthy and vital lives as we age. 

There are so many great benefits to adopting a plant-based diet, that we could write a book about them (in fact, many people already have). Instead, we’ve rounded up a list of what we feel are the most important benefits of a plant based diet for women’s health and wellness.

• Protects cardiovascular health, which is vitally important after menopause
• Reduces the risk of certain cancers, including breast and colorectal cancers
• Aids in weight management – refer back to caloric density and how plant-based eaters enjoy more food with fewer calories
• Improves the gut microbiome
• Reduced inflammation 
• Reduces the risk of type II diabetes 
• Improves memory retention 
• Reduces brain fog 
• Boosts energy 
• Supports hormonal balance 
• Improves sexual health 
• Stronger immune systems
• Potentially connected to longevity 
• Improves sleep, especially hormone related sleep disturbances in women 
• Environmental sustainability

Adopting a plant-based diet is one of the most powerful steps you can take to support overall wellness, feminine health, hormonal balance, and keep that skin and hair looking beautiful. We love how plant-based eating provides the energy and mental clarity to meet the demands of our busy lifestyle. 

Remember, every small step counts. So, even if you can’t go all in on a plant-based diet, incorporating more plant-focused foods into your diet is a wonderful way to nourish and care for yourself. Don’t forget to take your daily dose of sea buckthorn for vitamins, minerals, and important omega fatty acids that your body needs.